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Explore The Essential Skill to Regulate Your Nervous System - Relaxed Vigilance vs. Hypervigilance 21/30 with 1,356,011 views, 49,357 likes, and 1,337 comments. Experience the impact of this video content that has captured audience attention.

Regulate your nervous system by shifting from hypervigilance to relaxed vigilance—learn how to calm anxiety, reduce stress, and restore emotional balance. Join Therapy in a Nutshell’s membership: https://courses.therapyinanutshell.com/membership You'll get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience so that you can live a deeply rich and meaningful life! This is Day 21 from my online course Break the Anxiety Cycle in 30 Days- Buy the full course here: https://courses.therapyinanutshell.com/anxietyskills This is seriously one of the most powerful interventions I know of for chronic anxiety. It uses a bottom-up approach, a body first approach to regulate your nervous system to reduce stress and anxiety throughout the day. And it’s pretty simple to learn. Stress is a nervous system response, it’s your ANS autonomic nervous system responding to perceived threats, whether they be in your environment (dog barking) or in your head (What if no one likes me). We also have a counterbalancing response, the parasympathetic response, para as in parachute, it slows things down and helps restore a sense of calm, both in our mind and in our body. We don’t have direct control over our autonomic nervous system, but we can influence it in a powerful way. Microtriggers When it comes to anxiety, the stress response isn’t kicking on due to a huge immediate threat- like a saber tooth tiger, it’s turning on in tiny doses throughout the day in response to micro-triggers, tiny little stressors that we might not even be aware of. In this video you'll learn how to regulate your nervous system. 00:00 Intro 00:24 What Is Stress 04:02 What Is Self-Regulation? 05:28 How To Practice Self-Regulation 08:08 Relaxed Vigilance Click the link below to access the transcript: https://therapyinanutshell.com/relaxed-vigilance/ Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Join Therapy in a Nutshell’s membership and get instant access to all 10 life-changing courses, live weekly Q&As, and a supportive community for just $27/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https://courses.therapyinanutshell.com/membership Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/ Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

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